Here’s your next circuit Mr. Jones!
- Always warm up with a 10 minute walk and some flowing stretches. Additionally you may warm up and relieve muscle tension by using a foam roller — watch tutorial.
- If you are new to exercise or just getting back into the groove, do each circuit 1x, 2x a week. For example do Circuit A, Monday, Circuit B, Thursday– add Circuit C when you are able.
- When you get stronger and are more stable you can do each circuit 2-5x each, 4-5x a week. Baby steps build up!
- Each exercise is done for 1 minute. Go on a slow to medium pace, doing as many as you can in a safe and controlled manner.
- Rest between exercises for 30-45 seconds and 2-3 minutes between circuits. Of course rest more if you need to.
- Always have a minimum of 24 hours rest between each workout. On the days you do not do your circuit training go for leisurely walk for at least 30-60 minutes.
- Don’t forget to cool down with deep relaxing stretches – watch tutorial.
- Remember to always listen to your body, rest when you need to and challenge yourself when you can!
As with all exercise programs, you should consult a doctor before commencing to follow any or all of the exercises, poses, and stretches presented in this website. My general advice to is to always listen to your body, approach the movements with caution and awareness, do only what you can, and do what feels good. Do not exercise when you are feeling unwell. The stronger, more stable, and flexible you become, the more you will be able to do. Remember, achieving good health is a practice; stay consistent and you will see and feel results sooner than you can imagine! Additionally, nothing beats having a professional watch over you especially when beginning an exercise program.
What you need:
- Stable chair – use chair for support, no chair for challenge!
- Light to medium hand weights or a big dictionary if you still have one!
- Timer or clock with second hand.
Total Body Low Impact Circuit B:
- Mini-squat with core twists
- Staggered Squat with single arm bicep curl
- More support: stay in staggered step stance do squats and repeat other side — Challenge: take a step forward then squat (or baby lunge) then return to feet parallel
- Push-up with marching
- Single leg stance with same free arm and leg reach
- Balance: use chair for support or none for more challenge
- Side lunge with cross punch
- Legs: use chair or narrow stance for more support
- Arms: option no weights
|5A.||5B.||5B. – mod|
Click here to view Circuit A in the series. Circuit C soon to follow– Subscribe so you won’t miss it!!!
BTW… You may also want to read: How To Have Proper Posture When Exercising; Knowing Your Kinetic Check Points
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